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Sarah's exercise plan - Day 43

Cardio

Walk for 1 minute

Jog for 2 minutes

9 times

How-to Videos

Food & Recipes - Day 43

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Main Meal of the Day
Vegetarian Option
Breakfast
Lunch
Snacks & Extras

Chicken & Chorizo Pasta

Makes: 2
(Approx 500 kcal per serving)

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The Ingredients

80g wholewheat penne pasta

1 yellow pepper 

1 courgette

60g sun-dried tomatoes, well drained

5g fresh flat-leaf parsley

30g raw chorizo

2 skinless and boneless chicken fillets

400g tin chopped tomatoes

salt (optional) and freshly ground black pepper

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The Method

Bring a large pan of water to the boil with a pinch of salt (optional). Add the penne pasta and cook for 10-12 minutes or until tender.

Cut the yellow pepper in half and remove the seeds and core, then dice. Trim the courgette and cut into slices. Cut the sun-dried tomatoes into strips. Finely chop 5g of parsley leaves.

Heat a large frying pan over a medium heat. Cut the chorizo into chunks, discarding any skin. Add to the heated pan (you do not need any oil as a certain amount will come out of the chorizo). Cook for 1 minute or until it starts to sizzle. 

On a clean chopping board, cut the chicken fillets into strips. Add the chicken to the sizzling chorizo, tossing to coat. Stir-fry for 2-3 minutes or until lightly browned. Add the pepper and courgette and sauté for 2-3 minutes until tender. Scatter over the sun-dried tomatoes and pour in the chopped tomatoes, stirring to combine. Simmer for a few minutes to slightly reduce and until piping hot with no pink meat and the juices run clear. 

Drain the pasta into a colander in the sink. Fold the pasta into the chicken and chorizo mixture and season with pepper. Divide between pasta bowls and scatter over the parsley to serve.

Aaron Doyle’s Chickpea Patties

Serves: 2
(Approx 600 kcal per serving)

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The Ingredients

1 small red onion

1 red pepper

1 lemon

5g fresh basil 

5g fresh coriander 

25g pine nuts

400g tin chickpeas

40g baby spinach leaves

1 teaspoon ground cumin

1 teaspoon paprika 

5 teaspoons wholegrain mustard (25g)

50g fresh breadcrumbs

1 egg

2 tablespoons rapeseed oil (30g)

100g rocket

salt (optional) and freshly ground black pepper

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The Method

Cut the red onion in half, then peel and finely chop. Cut the red pepper in half and remove the seeds and core then finely dice. Finely grate the lemon rind and squeeze out the juice, then put in a small bowl. Strip the leaves from the basil and coriander and finely chop.

 

Heat a frying pan over a medium heat and toast the pine nuts for a few minutes, tossing them regularly to ensure they cook evenly. Tip into a bowl.

 

Drain the chickpeas and spinach, put in a mini food processor and blitz to a rough paste – you will need to push the sides down with a spatula to ensure it blends evenly. Add half of the pine nuts and lemon rind. Season lightly with salt (optional) and pepper, then blitz again briefly. Tip into a large bowl.

 

Add the diced vegetables and herbs with the spices, mustard, breadcrumbs, egg and half the lemon rind and juice (check mix to make sure this juice won’t make it too wet). Mix well to combine. Divide the mixture into 6 equal size pieces and shape into small patties.

 

Heat a large non-stick frying pan over a medium heat. Add half of the oil and swirl it around, then add the chickpea patties and sauté for 3-4 minutes. Flip over, then add another 2 teaspoons of the oil and sauté for another 3-4 minutes.

 

Meanwhile, put the rocket in a bowl with the rest of the pine nuts. Season lightly with salt (optional) and pepper. Add the lemon juice with the rest of the rind and remaining teaspoon of oil and toss gently until evenly coated. 

 

Arrange the rocket salad on plates with the chickpea patties to serve. 

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